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How to begin running?

(23 Posts)
runningfox Mon 23-Jan-17 21:21:10

I really want to start running, for both the mental and physical health benefits. I have a fair amount of free time (although am hoping to run in the mornings just after I wake up), am mid 20s and am fairly slim.
I live a 10 minute walk away from a safe park with lots of flat paths, so running seems ideal.
My problem is, how do I begin? I have decent trainers and sports clothes (I play tennis and badminton, however am not particularly fit), so no problems there, I just don't know how long or often I should be running for, what to include in a warm up/down, whether I should/could be doing any additional workouts at home to supplement this (I don't have enough money to pay for a gym membership, although the idea of a gym doesn't appeal to me anyway, so any workouts that could be done at home with little or no equipment would be ideal). I eat fairly healthily and am trying to cut down on sugar.

Pigeonpost Mon 23-Jan-17 21:22:57

Download the Couch to 5k app (I used the NHS one but there are several versions). It's a great little programme and will build you up nicely.

Downstairspoo Mon 23-Jan-17 21:26:25

Couch to 5k
Run MUCH MUCH SLOWER than you think you should - you should be able to speak without panting. If you have to pant you'll have to stop. Sometimes this is barely above a fast walk for me, but I'm still moving.
I couldn't run at all until my DH coached me and kept telling me to slow down. I slowed right down and suddenly I could run without stopping!
Once you can run for 30 mins without panting and stopping, you can get faster

Spam88 Mon 23-Jan-17 21:26:36

I second the couch to 5k app. It's interval running so you run a bit, walk a bit, with longer running and shorter walking each week. For running you don't need any more warm up than a bit of walking.

SandunesAndRainclouds Mon 23-Jan-17 21:28:20

Everything they said! Couch to 5k is brilliant. I started and quickly became addicted... be warned!!

EmpressOfTheSpartacusOceans Mon 23-Jan-17 21:28:58

I came to say Couch to 5K too. And if you want some online company I'd join one of the C25K threads.

Good luck!

BikeRunSki Mon 23-Jan-17 21:30:23

YYY to the NHS Couch 2 5 K. I like the NHS one best, because it gives you little encouraging talks at just the right times.

Wigeon Mon 23-Jan-17 21:30:50

NHS couch to 5k app!

Toottoot22 Mon 23-Jan-17 21:35:27

Definitely NHS Couch to 5k podcast/app. Doing it for the second time after not running for several months. Forgot how much I love running. Take it slowly and enjoy.

BlessYourCottonSocks Mon 23-Jan-17 21:54:24

Another one voting Couch to 5k. I'd never run in my life and am middle aged but I did this and really enjoyed it. I'm still running (or at least I bumble along at a gentle trot). Have run several 5ks now and felt great. It starts you off with running for 60 seconds and then walking etc...and honestly - I thought I was going to be sick the first time I managed a 60 second jog, so I wasn't fit either. Now I can run for about 40 minutes non stop. You won't look back! (And it's free to download podcasts from NHS).

BikeRunSki Mon 23-Jan-17 22:20:35

NHS C2 5K podcasts here

runningfox Mon 23-Jan-17 22:33:51

Thanks for all the replies! Have just downloaded the app and the podcasts so will begin this weekend smile

BikeRunSki Mon 23-Jan-17 22:39:06

Make sure you have a good well fitting high impact sports bra, and decent trainers. After the first couple of weeks you'd be doing yourself a huge favour by investor time and money in a good pair of running shoes. Go to a running shop, not a sports warehouse.

waiting4inspiration Tue 24-Jan-17 00:59:58

Hi runningfox - lots of good advice. C25K is a very good progressive programme - why not pop over to the New Year C25K running thread? We've all just recently started (or re-started) C25K so lots of friendly support.

runningfox Tue 24-Jan-17 08:34:09

Thanks, I'll have a look at that thread now smile

EmpressOfTheSpartacusOceans Tue 24-Jan-17 08:54:20

SportsDirect are good for cheap running clothes but as Bike said, not for shoes! If you go to a proper running shop they'll be able to give you good advice. (My latest find is Hilly two-skin socks to prevent blisters).

BikeRunSki Tue 24-Jan-17 09:06:58

Well fitted shoes, that suit your style of running will make the difference between you carrying on running and not. Be prepared to invest £70+ and 1.5 hrs of time. Somewhere like "Up and Running" (branches nationwide) or "Run and Become" (London and Cardiff) are good. In Sheffield - if you're anywhere near, Accelerate in Attercliffe are superb. In Leeds, Triangle in Horsforth.

runningfox Tue 24-Jan-17 09:29:05

I have a couple of pairs of Nike trainers (proper trainers, not just the fashion ones), do you think they would be ok? I don't have the money at the moment to buy new ones. I wear them for tennis and badminton , and often if I go for a walk, and I find them very comfortable so I'm hoping they will be ok?

Lovefromhull Tue 24-Jan-17 09:33:00

Another way, from someone who started running before apps- run to a lamppost walk to the next and the next time run two and build it up. Maybe look for a club or company of some sort- good luck!

Matildatoldsuchdreadfullies Tue 24-Jan-17 09:38:35

A few years ago, my 10 year old dd wanted to enter Race for Life, and the application form said she had to have a responsible adult with her. Normally, I'd have palmed the job off on DH, but couldn't for this. So I started training.

The C25K wasn't for me - even when I was a young fit Girl Guide I couldn't stand Scout's Pace (run, walk, run....). I don't like changing my pace. I was shocked when I struggled with a 300 metre circuit when I started running. But I added distance every time I ran. I started training at the beginning of April, and by the end of June I run the race in a perfectly respectable 30 minutes (my DD did it in 21 mins....)

Once you're up and running, Park Runs are fantastic.

Matildatoldsuchdreadfullies Tue 24-Jan-17 09:41:46

I think you probably need to get some designated running trainers. We have a 'designer' outlet nearby (designer in the loosest possible sense grin), which has Nike, Adidas and Asic. My children get all their running stuff from there. You can normally pick up a great pair of last year's running trainers for under £50 - with a genuine RRP of £100.

BikeRunSki Tue 24-Jan-17 09:58:47

The thing about outlet trainers
- not all trainers are good for running, and there are different types for different running styles (overpronating, neutral, underpronating)
- the rubber on trainers gets hard and brittle with age. If they've been kicking about fur a year or 2 they won't provide anything like the support or impact cushioning of new ones.

runningfox Tue 24-Jan-17 12:27:58

Thanks! I'll give the C25K app a go for a few weeks and hopefully stick it out for the whole thing

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